WOD 16/8/15 August 15, 2015/in WOD /by Maayan MoskowAtarim: Strength: Push 5 sets of personal program Skill: power snatch Metcon: 9 min AMRAP 9 Power snatch (40/25) 7 HRPU (Hand release pushup) 5 Burpees Dizengoff: Strength: Push 5 sets of personal program Technique: Kipping Hand stand pushups Metcon: 9 Minute AMRAP 9 HSPU (Handstand pushups) 5 Burpee pullup 20 Wallballs 20/14 /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-08-15 17:44:432015-08-15 17:44:43WOD 16/8/15
WOD 15/8/15 August 14, 2015/in WOD /by Maayan MoskowOpen gym: work on your weaknesses practice a skill and complete missed strength from past week then perform a metcon example skills to work on: Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking. Intermediate: 18:00, Atarim. Independent part: Overhead+ankle mobility. Then Establish 3 RM overhead squat. Class: 18:00. Every two min perform 3 reps of thruster (each set add at less 2,5 kg) 14 min MetCon: “Grace” 30 reps of (Clean&Jerk) 60/40 kg 8 min time cap. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-08-14 19:44:372015-08-14 19:44:37WOD 15/8/15
WOD 14/8/15 August 13, 2015/in WOD /by cftaAtarim Strength: Legs & Pull (supersets) Deadlift: 0-1: 5×5 With weight from elements 2-6: 5×5 @ 90% of 5RM 6+: 1x5x70% 1x5x75% 1x5x80% 2x10x50% Pull (by athletes individual monthly goal): 5 sets BMU: MAX effort false grip pullup RMU: Max effort false grip chinup on rings 1AC/general strength: archer chinups on rings or progression then Metcon: in groups of 3 for time: 60 Front squat 60 Shoulder to overhead 60 hang clean (power or squat) 60/40kg Bar must not touch ground, if athletes set the bar down, the whole team performs 5 burpees. rotate & divide reps freely. Intermediate Independent part: Ankle mobility+warm up. then Class: August 2nd challenge WOD 100 DU 50 Pistols 25 deficit strict/any HSPU (20 kg ) 50 wall balls 20/12 lb 100 DU Dizengoff Strength: Legs & Pull (supersets) BackSquat: 0-1: 5×5 With weight from elements 2-6: 5×5 @ 90% of 5RM 6+: 1x5x70% 1x5x75% 1x5x80% 2x10x50% Pull (by athletes individual monthly goal): 5 sets BMU: MAX effort false grip pullup RMU: Max effort false grip chinup on rings 1AC/general strength: archer chinups on rings or progression then Metcon: 150 KB Swing for time 24/16 EMOM: 1BMU/3pullup Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-08-13 16:59:392015-08-13 16:59:39WOD 14/8/15
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WOD 16/8/15
/in WOD /by Maayan MoskowAtarim:
Strength: Push 5 sets of personal program
Skill: power snatch
Metcon: 9 min AMRAP
9 Power snatch (40/25)
7 HRPU (Hand release pushup)
5 Burpees
Dizengoff:
Strength: Push 5 sets of personal program
Technique: Kipping Hand stand pushups
Metcon: 9 Minute AMRAP
9 HSPU (Handstand pushups)
5 Burpee pullup
20 Wallballs 20/14
WOD 15/8/15
/in WOD /by Maayan MoskowOpen gym:
work on your weaknesses
practice a skill and complete missed strength from past week then perform a metcon
example skills to work on:
Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking.
Intermediate:
18:00, Atarim.
Independent part:
Overhead+ankle mobility.
Then Establish 3 RM overhead squat.
Class: 18:00.
Every two min perform
3 reps of thruster (each set add at less 2,5 kg)
14 min
MetCon: “Grace”
30 reps of (Clean&Jerk) 60/40 kg
8 min time cap.
WOD 14/8/15
/in WOD /by cftaAtarim
Strength:
Legs & Pull
(supersets)
Deadlift:
0-1: 5×5 With weight from elements
2-6: 5×5 @ 90% of 5RM
6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%
Pull (by athletes individual monthly goal):
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC/general strength: archer chinups on rings or progression
then
Metcon:
in groups of 3
for time:
60 Front squat
60 Shoulder to overhead
60 hang clean (power or squat)
60/40kg
Bar must not touch ground, if athletes set the bar down, the whole team performs 5 burpees. rotate & divide reps freely.
Intermediate
Independent part: Ankle mobility+warm up.
then
Class: August 2nd challenge WOD
100 DU
50 Pistols
25 deficit strict/any HSPU (20 kg )
50 wall balls 20/12 lb
100 DU
Dizengoff
Strength:
Legs & Pull
(supersets)
BackSquat:
0-1: 5×5 With weight from elements
2-6: 5×5 @ 90% of 5RM
6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%
Pull (by athletes individual monthly goal):
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC/general strength: archer chinups on rings or progression
then
Metcon:
150 KB Swing for time 24/16
EMOM:
1BMU/3pullup
Post your results to the Whiteboard.